1 x 15 @ 50-60% of 1RM
2 x 5 @ 70-80% of 1RM
Perform high-quality, full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted.
Then, as quickly as possible:
If double-under is not yet in your toolbox, set a deadline for it and implement skill work. High-knee and regular jumprope are distant 2nd choices today.
*Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead. Today, height of lateral jump is scalable, and based on proficiency and experience. Challenge yourself.